Bone plays an important role in our body organs and in our body as a whole. Mainly, our skeletal system serves as the framework of our moving carcass. Aside from that, bones offer an innumerable tasks in maintaining the stability of our physique – protecting vital organs, anchoring muscles and joints, and depositing calcium. As it has many responsibilities to partake, our bones must be strong and healthy in order to ensure not only our skeletal health but also our overall health and well-being.
Our bones are continuously changing over time. During our early years, our body makes new bone tissues faster as compared to when we get older. This makes it possible for our bone mass to increase during the rapid stage of growth and development. Most individuals reach their peak bone mass during their middle-age period. After reaching the peak, the bone continues to remodel. Our bones tend to lose mass slightly than to gain, making an individual at risk of osteoporosis. Osteoporosis is one common disorder that affects our bones such that it makes them brittle and weak.
Osteoporosis depends on the peak of bone mass density. The higher the bone mass density, the greater the potential that the bone can remodel – making it the least at risk of osteoporosis. There are certain factors that affect bone health, such as the amount of calcium in the diet, physical activity level, level of alcohol consumption and smoking, hormone levels, eating disorders, and certain medications. These factors will put our bone health at greater or lesser risk of osteoporosis. There are several approaches to preventing bone loss. Following these steps will guarantee you optimum bone health and overall wellness.
Increase Intake Of Foods Rich In Calcium
Calcium is the key mineral in restoring bone tissues and maintaining bone health. Include food rich in calcium in your diet. Dietary sources of calcium include milk and other dairy products, almonds, broccoli, anchovies, sardines, and soy products.
Practice exercising regularly. Workout routines are known to help build strong bones and slow down bone loss by maintaining a good bone density. One can do regular workouts, particularly weight-bearing exercises like jogging, walking, climbing stairs, and playing tennis.
Include Vitamin D
Vitamin D is known to facilitate calcium absorption in the intestines, promote bone resorption, and allow the proper functioning of parathyroid hormone to maintain serum calcium levels. Although most individuals obtain adequate amounts of vitamin D from sunlight, this might not be a good source for others. One can get vitamin D from food like tuna and sardines, egg yolk, fortified milk, vitamin D supplements and the best B-complex supplements according to a dietitian
Steer Clear Of Substance Abuse
Smoking and alcohol ingestion slow down the absorption of calcium in the intestines. Doctors recommend avoiding smoking and evading overindulgence in alcohol generally to maintain good skeletal health.
Consider Hormone Replacement Therapy
For women, estrogen is needed to maintain an optimal bone density. When they reach the menopausal stage, they start to lose estrogen, making them at risk for osteoporosis. Most doctors would suggest having hormonal therapy as necessary. However, the use of hormonal therapy can also increase the risk of blood clots, endometrial cancer, and breast cancer to those who are prone to it.
